Understanding Seasonal Affective Disorder (SAD)

Understanding Seasonal Affective Disorder (SAD): Coping with the Change in Seasons

As the days grow shorter and the weather cooler, many of us find ourselves feeling a little less energetic or upbeat. While it’s common to experience mood changes with the changing seasons, for some, these feelings can develop into something more serious known as Seasonal Affective Disorder (SAD).

I’m writing this blog because this is the time of year when SAD typically begins to affect many people. It’s important to recognize the symptoms early and take proactive steps to manage them.

What is Seasonal Affective Disorder?

SAD is a form of depression that occurs at the same time each year, typically during autumn and winter when daylight hours are reduced. It’s believed to be linked to a lack of sunlight, which can disrupt your body’s internal clock (circadian rhythm), reduce levels of serotonin (a mood-regulating brain chemical), and affect melatonin levels, which impact sleep.

Common Symptoms of SAD

If you notice any of the following signs, it might be more than just the “winter blues”:

  • Feeling depressed most of the day, nearly every day
  • Loss of interest in activities you once enjoyed
  • Low energy or fatigue
  • Difficulty sleeping or oversleeping
  • Changes in appetite, particularly craving carbohydrates
  • Weight gain
  • Difficulty concentrating
  • Feelings of hopelessness or worthlessness

If any of these symptoms sound familiar, know that you’re not alone, and there are ways to manage and treat SAD.

How to Cope with SAD

  1. Maximize Sunlight Exposure: Spend time outdoors during daylight hours, even if it’s just a short walk in the morning or afternoon. Keep your home and workspace as bright as possible by opening blinds or sitting near windows.
  2. Light Therapy: Many people with SAD benefit from using a special lightbox that mimics natural sunlight. This can be an effective way to lift your mood and reset your internal clock.
  3. Exercise Regularly: Physical activity can increase serotonin levels and improve your mood. Even a short daily walk can make a difference.
  4. Maintain a Regular Sleep Schedule: Try to go to bed and wake up at the same time each day. Keeping your sleep patterns consistent can help regulate your mood and energy levels.
  5. Connect with a Therapist: If your symptoms are severe or you feel overwhelmed, therapy can provide the support and tools you need to manage SAD. Cognitive-behavioral therapy (CBT) has been shown to be particularly effective for this type of depression.

My Approach to Holistic Mental Health

As a GP and therapist, I offer a range of services to help individuals navigate mental health challenges, including SAD. I believe in a holistic approach, combining medical expertise with therapeutic techniques. Additionally, I offer Reiki healing, which can be a gentle, natural way to alleviate stress and restore balance to your body and mind during difficult seasons.

For more information or to book a session, feel free to visit my website www.drmajidmindbody.co.uk, where you can find details about my services and packages.

You can also reach me directly at 01143221565 or follow me on Instagram at @drmajidmindbody for regular health and wellness tips.

Don’t wait until the winter blues take over—take proactive steps now to protect your mental health as the seasons change!

By staying mindful and proactive, we can manage the impact of SAD and enjoy the beauty of each season with more balance and peace.